The lowest-sugar fruits are berries (strawberries, raspberries, blackberries, blueberries), avocado, lemons, limes, cranberries, and rhubarb. Most of these contain fewer than 7 grams of sugar per standard serving, and all deliver fiber, vitamins, and antioxidants that support blood sugar control. They are excellent choices for people with prediabetes, type 2 diabetes, or anyone watching their carbohydrate intake.

Why Some Fruits Are Better Than Others

All fruit contains natural sugars — primarily fructose and glucose — but the total amount varies widely. A cup of grapes packs roughly 23 grams of sugar, while a cup of raspberries has only 5 grams. The lower the sugar content and the higher the fiber, the slower and gentler the rise in blood glucose. Fiber also fills you up, helping you eat less throughout the day.

The American Diabetes Association considers fruit an essential part of a healthy diabetes diet, but emphasizes choosing whole fruit over juice and selecting lower-sugar options most often.

Top 10 Low-Sugar Fruits

1. Strawberries

One cup of sliced strawberries contains about 7 grams of sugar and 3 grams of fiber. They are also one of the richest food sources of vitamin C. To learn more about including them in your diet, see our guide on whether diabetics can eat strawberries.

2. Raspberries

Raspberries are a top pick at about 5 grams of sugar and 8 grams of fiber per cup — one of the highest fiber-to-sugar ratios of any food.

3. Blackberries

Similar to raspberries, blackberries provide 7 grams of sugar and 8 grams of fiber per cup, plus generous antioxidants.

4. Blueberries

Blueberries are slightly higher in sugar (15 g per cup) but rich in anthocyanins, the pigments linked to improved insulin sensitivity in human studies.

5. Avocado

Botanically a fruit, avocado contains less than 1 gram of sugar per half and is loaded with monounsaturated fat and fiber. See our guide on whether avocado is good for diabetics for more details.

6. Lemons and Limes

Each contains only 1 to 2 grams of sugar per fruit. Use the juice and zest to flavor water, fish, salad dressings, and vegetables.

7. Cranberries (Fresh, Unsweetened)

Whole fresh cranberries contain about 4 grams of sugar per cup. Avoid sweetened cranberry sauce and cranberry juice cocktail, which load on added sugar.

8. Rhubarb

Rhubarb contains roughly 1 gram of sugar per cup. The challenge is that it is sour — most recipes add a lot of sugar. Try roasting it with stevia or pairing with naturally sweet strawberries.

9. Watermelon

Surprisingly low at about 9 grams of sugar per cup of cubes (it is mostly water). Its glycemic load is low because the actual sugar amount per serving is modest.

10. Cantaloupe and Honeydew

Both contain about 13 grams of sugar per cup with high water content and beneficial vitamin A and C.

Sugar Content Per Serving Comparison Table

Fruit	Serving Size	Total Sugar (g)	Fiber (g)	Net Carbs (g)
Lemon	1 medium	1.5	2.4	3
Lime	1 medium	1.1	1.9	5
Avocado	1/2 medium	0.4	5	2
Rhubarb (raw)	1 cup	1.3	2	4
Cranberries (fresh)	1 cup	4	4	8
Raspberries	1 cup	5	8	7
Strawberries (sliced)	1 cup	7	3	9
Blackberries	1 cup	7	8	7
Watermelon (cubed)	1 cup	9	0.6	11
Cantaloupe	1 cup	13	1.4	13
Honeydew	1 cup	14	1.4	15
Peach	1 medium	13	2	13
Apricot	1 small	3	0.7	3
Blueberries	1 cup	15	4	17
Apple (medium)	1 (3-inch)	19	4	21
Pear (medium)	1	17	6	22
Banana (medium)	1	14	3	24
Grapes	1 cup	23	1.4	26
Mango (cubed)	1 cup	23	3	22

Fruits to Limit (Higher Sugar)

These are not “bad” fruits — they still contain valuable nutrients — but portion control matters more.

Grapes: 23 g sugar per cup
Mango: 23 g per cup
Pineapple: 16 g per cup
Cherries: 18 g per cup
Bananas: 14 g per medium fruit (eat slightly green for less sugar)
Pomegranate seeds: 24 g per cup
Figs (fresh): 16 g per 2 figs

Always Avoid (or Use Sparingly)

Dried fruit: raisins (29 g per quarter cup), dates (66 g per cup), dried mango (24 g per quarter cup) — all concentrate sugar dramatically
Fruit juice (even 100%): 21 g sugar per 8 oz orange juice
Canned fruit in syrup: opt for “in juice” or “in water”
Sweetened applesauce: choose unsweetened
Fruit smoothies from cafes: often 50 to 80 g sugar per 16 oz

How to Eat Fruit for Better Blood Sugar

Pair with protein or fat: apple slices with peanut butter, berries with Greek yogurt, melon with cottage cheese.
Choose whole fruit over juice: the fiber slows sugar absorption.
Watch portion size: a serving is about one cup of berries or one small piece of whole fruit.
Spread fruit across the day: rather than a large fruit salad at once.
Eat fruit at the end of a meal: when other food is already in the stomach, glucose rise is gentler.
Pick fruit with edible skin: the skin contains most of the fiber (apples, pears, plums).

Glycemic Index vs Glycemic Load

Glycemic Index (GI) ranks foods by how quickly they raise blood glucose, but it does not account for portion size. Glycemic Load (GL) multiplies GI by the actual carb content per serving and is a better real-world predictor. Watermelon, for example, has a high GI (around 76) but a low GL (about 8) per cup because it contains so few carbs by volume.

Smart Pairing Ideas

Strawberries + cottage cheese
Raspberries + plain Greek yogurt + chopped walnuts
Apple slices + 1 tbsp natural almond butter
Avocado + lime + chili on whole-grain toast
Blueberries stirred into oatmeal with cinnamon
Watermelon cubes + feta cheese + mint
Pear slices + 1 oz sharp cheddar

The Bottom Line

The lowest-sugar fruits are berries, avocado, lemons, limes, cranberries, and rhubarb. Most contain under 7 grams of sugar per serving along with fiber and antioxidants that protect blood vessels and support insulin sensitivity. Choose whole fruit over juice, watch portion sizes, and pair fruit with protein or healthy fat to keep glucose responses gentle. There is no need to fear fruit on a prediabetes or diabetes diet — picking the right ones, in the right portions, is one of the easiest ways to satisfy your sweet tooth while protecting blood sugar. Talk with your healthcare team about how fruit fits into your overall meal plan.